12/26/2019

CrossFit Megalodon – CrossFit

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Warm-up

Run 400

walk out push up 1-5

Mobility

Weightlifting

Build to 90% of your current 1 RM then move on to the EMOM

Bench Press (10 x 1 @ 85%)

EMOM

85% of your current 1 rep max

Weightlifting

Shoulder Press (3 x 10 )

Alternating seated DB shoulder press

Metcon

Metcon (Time)

3 RDS

Run 400

6 Dips (RX+Ring)

8 Alt. KB/DB Snatch (35/25) RX+(50/35) E (70/50)

10 Sit Up (RX+/E K2E)